Zirv Fitness
Strength exercise

Hang Snatch

How to do it

  1. Stand with feet hip-width apart and take a wide snatch grip on the bar.
  2. Lower the bar to a hang position at mid-thigh by hinging the hips back, keeping the arms straight.
  3. Drive the hips forward explosively to extend the ankles, knees, and hips in one continuous motion.
  4. Pull the bar upward close to the body, shrugging hard and pulling the elbows high and out.
  5. Punch the arms straight overhead and receive the bar in a full overhead squat position, locking the elbows out.
  6. Stand up to full extension with the bar locked overhead, then lower it back to the thighs under control.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Gluteus Maximus, Quadriceps, Core, Shoulders
Measured in
Reps and weight